How Intuitive Eating May Help You to Meet Your Dieting Goal

Mallory Frayn wrote . . . . . . .

It’s mid-May, and chances are, you’ve already had a bout of hysteria about the impending swimsuit season. More than four months into 2018, those New Year’s resolutions are likely out the window, so for many, the anticipation of summer is the next chance to get back on the weight loss bandwagon. Maybe this time you’ll try going keto, because paleo didn’t work out too well the last time around. Or perhaps a month on the Whole 30 program is exactly what you need to accomplish the bikini bod you’ve always wanted. But most likely, none of those approaches will actually work.

We live in a world where the idea of “body positivity” is becoming increasingly encouraged, yet the old school diet culture of the 80s and 90s is as prevalent as ever. Despite having shifted from the Atkins diet to the keto diet, the approach is still the same; it’s just old wine in new bottles. Short term diets revolve around the idea of restriction: you cut out A and/or eat only B. Sometimes you get to eat bacon, sometimes you don’t, and bread is almost always the enemy. These foods are demonized in the interest of getting you to eat “healthier”, but what the multi-billion dollar diet industry doesn’t want you to know is that it has never worked, and never will (there’s a reason why it’s a multi-billion dollar industry).

Thankfully, there are alternate ways to look at food and eating that don’t involve dieting. The concept of intuitive eating was first introduced in the mid-1990s, and is only now gaining steam with dietitians, psychologists, and their clients alike. It’s an approach that hones in not on what we eat, but why and how we eat it. As the name suggests, intuitive eating shifts the focus away from being told what and how much to eat, towards relying on ourselves to gain this insight.

Intuitive eating is organized into 10 principles that highlight everything from rejecting the diet mentality and making peace with food, to honouring your hunger and discovering satisfaction in eating. All of the principles build on each other to emphasize the overarching idea that if we get back in touch with what our bodies naturally want and need, we can derive greater satisfaction from food, and the question of “What do I want to eat?” becomes much less loaded.

For many, intuitive eating sounds great in theory, but the actual application of it can often be stymied by our lack of trust in our body’s ability to tell us what it needs, without going overboard. We might fall back on restriction because diets offer what we perceive to be credible advice about how and what to eat.

But why doesn’t this restriction work? In the words of Evelyn Tribole, the woman behind intuitive eating, “The presence of the food police brings out the presence of the food rebel.”

As humans, we’re hardwired to want what we can’t have, much like the teenager who tiptoes into the house at 10 p.m. after being told not to stay out past curfew. The same goes for food: telling yourself to keep your hands off the bag of ketchup chips rarely has the desired effect.

According to intuitive eating, we often restrict because we don’t trust ourselves around “forbidden foods”. French fries, chips, ice cream—we think it’s better not to have these foods on hand lest we overdue it. Self-control, however, is not the issue here. Binge eating isn’t explained as simply as, “it was so good, I just couldn’t stop myself.”

Let’s go back to the example of the ketchup chips, because, Canada. Let’s say that whatever diet you’re on says no ketchup chips, just kale, salmon, and quinoa instead. Maybe you can subsist on those three things for a week, maybe two; but inevitably, you’re going to break. You’re going to reach for the chips and after the first few handfuls, decide, “To hell with it all” and eat the whole bag, because tomorrow, you’re off ketchup chips forever. Cue the guilt, shame, and overall conclusion that you’re never going down that road again. You can’t trust yourself around ketchup chips, so the only way forward is to eliminate them.

Whether it’s ketchup chips or any other forbidden food, this restrict-binge-repeat cycle is the outcome of any diet mentality. So, rather than antagonizing certain foods, what if we change it so that these foods, and all foods, are always on the table (no pun intended)? When we give ourselves unconditional permission to eat any food, there’s no need to go all out because we know we can eat the same food again later.

All of these ideas are central to intuitive eating. Rather than following general and pseudoscientific rules about what’s best for us, intuitive eating helps to foster a healthier partnership with food and a sense of trust that we know what’s best for ourselves. We just have to listen.

Source: Eat North


Read also at Wikipedia:

Intuitive Eating . . . . .

Hong Kong Style Thick Smoothie with Sago and Mango

Ingredients

50 g granulated sugar
2 cups water
50 g black sago
2 tbsps granulated sugar
1/2 cup boiling water
2 mangoes
1 cup coconut milk, canned or fresh
1/2 cup fresh milk

Method

  1. Dissolve 50 g of granulated sugar in 2 cups of water. Bring to a boil and add sago. Cook over low heat for 10 minutes. Cover and set aside to cool. Remove and rinse.
  2. Dissolve 2 tbsps of sugar in 1/2 cup of boiling water. Refrigerate.
  3. Peel mangoes and remove the flesh.
  4. Put sugar solution, mango flesh, coconut milk and milk in the blender. Mix well.
  5. Put sago in serving cups. Pour in mango mixture and serve.

Source: The Best of Chinese Dessert

Character Sweets


Rilakkuma and Kiiroitri Wagashi – Celebrating 15th Anniversary of Rilakkuma

Limited Quantity of the sweets are available from Lawson Japan for 366 yen a set (two pieces) plus tax.


Moomin Marshmallow Cream Soda

Five kinds of flavour of blue raspberry, green apple, blood orange, peach and tropical fruits are available from Moomin Cafe in Tokyo, Japan. The price for each drink is 1,000 yen plus tax.

Expert Consensus Finds that Higher Protein Intake Benefits Adult Bone Health

In seniors with osteoporosis, dietary protein intake above currently recommended levels may help to reduce bone loss and fracture risk, especially at the hip, provided calcium intakes are adequate.

A new expert consensus endorsed by the European Society for Clinical and Economical Aspects of Osteoporosis, Osteoarthritis, and Musculoskeletal Diseases (ESCEO) and the International Osteoporosis Foundation (IOF) has reviewed the benefits and safety of dietary protein for bone health, based on analyses of major research studies. The review, published in Osteoporosis International found that a protein-rich diet, provided there is adequate calcium intake, is in fact beneficial for adult bone health. It also found no evidence that acid load due to higher dietary protein intakes, whether of animal or vegetable origin, is damaging to bone health.

The key findings of the extensive literature review include:

Hip fracture risk is modestly decreased with higher dietary protein intakes, provided calcium intakes are adequate

Bone mineral density (BMD), which is an important determinant of bone strength, appears to be positively associated with dietary protein intakes

Protein and calcium combined in dairy products have beneficial effects on calciotropic hormones, bone turnover markers and BMD. The benefit of dietary proteins on bone outcomes seems to require adequate calcium intakes

There appears to be no direct evidence of osteoporosis progression, fragility fractures or altered bone strength with the acid load originating from a balanced diet.

Professor René Rizzoli, Professor at the Division of Bone Diseases of the Geneva University Hospitals and Faculty of Medicine, stated:

Adequate intake of dietary protein, together with calcium, is needed for optimal bone growth in children and the maintenance of healthy bone at all ages. This message needs to be reinforced in view of currently circulating myths suggesting that too much protein causes ‘acid load’ and is damaging to bone health. In fact, in the elderly, we find that a common problem is not too much protein, but too little. This review of the literature confirms that a balanced diet with sufficient protein intake, regardless whether of animal or vegetable source, clearly benefits bone health when accompanied by adequate calcium intake. This is particularly important for seniors with osteoporosis, and individuals at risk of malnutrition due to acute or chronic illness, or recovering from an injury.”

Source: The International Osteoporosis Foundation

Harmful UV Effects on Eyes

Prevent Blindness, the nation’s oldest eye health and safety organization, has declared May as Ultraviolet (UV) Awareness Month to help educate the public on the dangers that UV exposure may have on vision. UV damage may cause immediate effects, such as a corneal sunburn (photokeratitis). Long hours on the water, for example, without proper eye protection can cause this problem.

UV damage has been linked to the development of macular degeneration, cataract, pterygium (a growth on the white part of the eye) and cancer. According to the World Health Organization, different forms of eye cancer may be associated with life-long exposure to the sun. Melanoma is the most frequent malignant cancer of the eyeball, and a common location for basal cell carcinoma is on the eyelids.

Adults and children are at risk from UV damage. However, the risk of sun related eye problems is higher for people who:

  • spend long hours in the sun
  • have certain retina disorders
  • had cataract surgery (although some artificial lenses do absorb some UV rays)
  • are on certain medicines, such as tetracycline, sulfa drugs, birth control pills, diuretics and tranquilizers that increase the eye’s sensitivity to light.

When purchasing sunglasses, Prevent Blindness recommends consumers always read labels carefully and only buy sunglasses that clearly state that they block 99 to 100 percent of UV-A and UV-B rays. Sunglasses should be worn in conjunction with a brimmed hat. Wrap-around sunglasses are best.

For those participating in outdoor sports activities, Prevent Blindness recommends consulting with an eye care professional on eye protection that both blocks UV as well as protects eyes from injury.

“Consistently wearing effective UV eye protection is a habit that we should practice year-round, not just in the warm-weather months. By wearing UV-blocking sunglasses and a visor, we can help protect our vision today and for years to come,” said Jeff Todd, president and CEO of Prevent Blindness.

Source: CISION


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